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“Your metabolism is good.” People who eat a lot, still look slim. Ò But metabolism isn’t just about being slim. In fact, it protects against illness and is a reliable sign of excellent health.
The process by which the body converts food and liquids into energy is called metabolism. Internal Medicine Consultant at CK Dr. “The ultimate goal of metabolism is to take nutrients from food and convert them into ATP (adenosine triphosphate), an energy source that every cell in the body can use,” says Dr. Tushar Tayal. Tushar Tayal says. Birla Hospital in Gurugram.
Even when the body is at rest, energy is required for respiration, blood circulation, hormone regulation, and cell growth and repair. Basal metabolism is the amount of calories used for these functions at rest.
Why is a good metabolism important
“One sign of good health is a normal basal metabolic rate. Individuals with a higher percentage of body fat have a slower metabolic rate; this depends on muscle mass. Because they typically have more muscle mass, men have a somewhat faster metabolic rate,” says Dr. Tayal. .
An unhealthy metabolism can manifest itself in many ways, including elevated insulin, triglyceride or cholesterol levels, or the accumulation of fat around the waist. These indicate the presence of metabolic abnormalities, which increase the risk of diabetes, heart disease and stroke, among other major health problems.
Metabolism slows down with age. A decreased metabolic rate can be caused by hormonal issues or poor lifestyle choices.
Signs that your metabolism is getting weak:
- Persistent lethargy
- Excess abdominal fat
- Weight gain despite a nutritious diet
- Fatigue and unexplained hair loss
- Recurrent infections
- Dysfunctional sexual behavior
- Unexpected rapid weight loss with little effort (a sign of abnormal sugar levels or thyroid dysfunction)
- Skin tags under the arms can be a sign of diabetes.
But, don’t panic.
“You can tune your metabolism like any other engine. Dr. Mayur Aggarwal, endocrinologist and co-founder of health tech company DocOSag, argues that you can reignite your inner fire and keep your body functioning at its best by embracing it regularly. Exercise, adequate sleep and stress management.
Here are some ways to fine-tune your metabolism:
1. Bask in the morning sun
Just fifteen minutes of lying in the sun every morning can automatically boost your metabolism. Are you curious about how? A key factor in this is the circadian cycle, also known as the body clock. This cycle controls levels of leptin, insulin, and cortisol, which are essential for metabolism and appetite regulation.
Our biological clock works best in sync with the sun when we are exposed to bright light in the morning and less light in the evening. It also makes sense to switch off the lights before bedtime to signal your body that it’s time to sleep. Thus, we get better sleep.
So, spend some time outside in the sun (without wearing sunglasses) to expose the photoreceptors in your eyes to light. PS: It’s not like looking at the sun.
2. Sleeping well
Lack of sleep can affect your hormones and metabolism. So, make sure you get a good night’s sleep every night.
Establish a routine by setting a time for yourself to go to bed and wake up. You can prepare your brain for sleep by turning off bright lights and creating a gloomy environment or by taking a bath the night before. Try these simple tips to get a good night’s sleep.
Additionally, snoring can affect your metabolism. So, consult a doctor and take action to manage it.
3. Drink enough water
Doing something as simple as drinking water can boost your metabolism. Try to have 8-10 glasses per day.
Need a quick tip to monitor how much water you drink? Here’s one from the May 2021 issue of Reader’s Digest: Decorate Your Wrist With Five Rubber Bands. Remove the band and wrap it around your bottle every time you drink two glasses of water a day.
4. Protein-rich diet
For your body to function properly, you need to eat enough protein. Muscle development and repair is facilitated by protein, which is referred to as the “building block of life.” Apart from promoting the synthesis of hormones and enzymes required for functions such as digestion and metabolism, it also maintains bone health.
Because it takes more energy to digest fat or carbohydrates, protein also boosts metabolism and increases feelings of fullness. Thus, include more lean protein sources in your diet, such as beans, nuts, lentils, fish, eggs, and tofu.
Long-term high-protein diets can also be harmful to the kidneys, so talk to a doctor or nutritionist to make sure you’re not overdoing it.
5. Try intermittent fasting
As noted in Reader’s Digest (May 2021 edition), intermittent fasting is a potential strategy for weight loss and improving metabolic health. Now the emphasis is on when you eat rather than what you eat.
You can accomplish this in a number of ways, such as by fasting overnight, which involves not eating anything from 7 p.m. An alternative strategy known as the 6 to 5:2 technique requires consuming only 25% of calories on two specific days of the week. Tell your doctor before trying.
6. No strict dieting, please
Following a strict diet that limits your daily calorie intake is not a good idea. Your muscle mass has a huge impact on your body’s metabolism. When you lose weight quickly, your body breaks down muscle, which slows down your metabolism.
Additionally, when you resume your regular eating schedule, your metabolism slows down, which ultimately leads to weight gain.
7. Chill out, for real
In case you didn’t know, cold weather naturally boosts your metabolism. This contributes to the increase of brown fat, which burns more calories even when resting.
According to Kristen Koskinen, registered dietitian nutritionist in Richland, Washington, “Getting outside in cold weather can increase your non-exercise activity thermogenesis (NEAT) score, which helps you burn calories,” Reader’s Digest reported.
Since cold weather requires more effort to maintain your core body temperature, being outside in the cold can increase your NEAT. This can burn more calories throughout the day.
Plus, staying warm can easily boost your metabolism. Trying a quick cold wash or cold shower after a warm bath can give your metabolism a little boost that will make your body shiver, which can lead to inflammation calories, to warm up.
8. Relax
Taking a nap in bed can boost your metabolism. But wait until you’re sure.
A strong metabolism is essential for effective stress management. Dr. Bindia Gandhi of Georgia told Reader’s Digest that stress increases the hormone cortisol, which if persistently high can lead to metabolic disorders.
Decide to take one step each day to de-stress. This could be taking a long shower, watching a movie or reading a book.
9. Exercise, obviously!
Exercise, as much as you hate it, is essential to keeping your metabolism going because it increases muscle mass and lowers stress hormones. Strength training and aerobic workouts (such as cycling, walking or running) should be included in your regimen.
Dr. According to Tayal, pranayama and yoga can also help increase basal metabolic rate.
Chief Director and Head of Surgical Gastroenterology at BLK-Max Super Specialty Hospital, Delhi Dr. According to Deep Goyal, “A good metabolism keeps a person healthy, disease free, fit and clean.” And that should motivate you to change your metabolism.
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